Glute Kickback Machine

Muscles Worked

Primary

Glutes

Quick Cues

1

Adjust the machine pad

2

Kick back with control

3

Squeeze at full extension

4

Lower slowly

Equipment Needed

Glute Kickback Machine

Position yourself on the machine with one foot on the platform and chest against the pad.
Push the platform back by extending your hip.
Squeeze your glute at full extension.
Return to the starting position under control.
Complete all reps on one side, then switch.
Repeat for the desired number of repetitions per side.

Common Mistakes

Not adjusting the machine pad correctly

Using momentum to kick the weight back

Arching the lower back

Pro Tips

Adjust the pad so it sits against your lower back

Kick back with your heel and squeeze your glute at full extension

Use a slow eccentric on the return for more time under tension

Your Progress

Variations

Cable Kickback

Donkey Kicks

Hip Thrust